Comparing Nutrients in 5 ounces Valencia Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Valencia Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.1% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	86.7% 63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	11.5% 6.45g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.3μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.7% 3.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.6% 0.13mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	71.6% 1074mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 5 ounces of Valencia Oranges have 2.6 times more Vitamin B9 and 161.7 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 5 ounces of Valencia Oranges have 2.2 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 20.8 times more Iron, 5.7 times more Magnesium, 9.2 times more Phosphorus, more Sodium and 17.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain similar levels of Potassium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 7.7 times more Energy, 7.5 times more Carbohydrate and 4.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein